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August 2009

Hooray Deadlifts!

Deadlift 5-5-5-5-5 Reps 3 Rounds For Time:10 Chest To Bar Pull Ups15 Ball Slam…

Justin Riley August 31, 2009

Tabata Hangover

Rest Day It was great to see so many of you do so well…

Justin Riley August 30, 2009

Dealing With Injury And Recovery

"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten…

Justin Riley August 29, 2009

House Party!

Push Press 1-1-1-1-1 Reps 3 Rounds:Row 250m15 Hip Extensions Congrats to Brooke and Brady…

Justin Riley August 28, 2009

Barbells And C2B's

For Time:10 Snatch 135/9510 Chest To Bar Pull Ups10 Clean & Jerk 135/9510 Chest…

Justin Riley August 27, 2009

You Know Your Getting Strong When...

Back Squat 1-1-1-1-1 Reps 21-15-9 ofBox Jump 24/20KB Swing 70/44 You all may have…

Justin Riley August 26, 2009

Receiving The Bar

3 Rounds For Time:21 Ring Dips15 Deadlifts 185/115Run 400m Now that you all have…

Justin Riley August 25, 2009

1 RM Power Clean

Power Clean 1-1-1-1-1 Reps 5 Rounds For Time:10 Knees To Elbows25 Double Unders The…

Justin Riley August 24, 2009

Body Maintenance

Rest Day You all are doing a great job hitting the WODs hard and…

Justin Riley August 23, 2009

Get It Up!

Push Press 3-3-3-3-3 Reps 15 Minute Rowing Relay –In teams of 2, take turns…

Justin Riley August 22, 2009

Charlie Goes To The Big Apple

"Nicole"AMRAP 20 Minutes:Run 400mMax Set Of Pull Ups *Score is your total number of…

Justin Riley August 21, 2009

No Meniscus = No Problem

Back Squat 3-3-3-3-3 5 x 100m Sprints Recover as needed between Some people think…

Justin Riley August 20, 2009

Fresh Meat In The House

"Freddy's Revenge" 5 Rounds:5 Jerk 185/11510 Burpees * You may use a rack, but…

Justin Riley August 19, 2009

What A Day Yesterday!

Power Clean 3-3-3-3-3 Reps Row 500m

Justin Riley August 18, 2009

Sorry Guys, It's About That Time Again

“Fran”21-15-9 of:Thrusters 95/65Pull Ups Loren’s 1st Attempt At Max Snatch from CrossFit East Sac…

Justin Riley August 17, 2009

Please Read This Entire Page Before Calling

Seriously, if you don’t have the time or attention span to read all of…

Justin Riley August 16, 2009